45 Minutes Advanced Shoulders Workout with Dumbbell
A 45 minutes general fitness workout targeting your shoulders using dumbbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with a dumbbell in each hand, palms facing your thighs.
- Raise one or both dumbbells to eye level with arms nearly straight.
- Pause briefly at the top and lower under control.
Start with dumbbells at shoulder height, palms facing you (like the top of a curl).
Form cues
- Start with dumbbells at shoulder height, palms facing you (like the top of a curl).
- As you press up, rotate your palms to face forward at the top.
- Lock out overhead with palms facing away from you.
Finish strong — take the last set close to failure.
Form cues
- Stand with dumbbells at your sides, palms facing in.
- Raise your arms out to the sides until they are parallel with the floor.
- Lead with your elbows, not your hands — think about pouring water from a pitcher.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum general fitness results.